1. Warm up Information Warming up is preparing the body for some type of physical activity. It is essential for peak performance and decreases the risk of injury.

2. Warm up= any activity that increase the temperature of the body Stretching= always better to stretch a warm muscle **Pay particular attention to muscles being used during the activity Activity Itself Cool Down= Slow down and let Heart Rate recover ** Stretch- increase flexibility ** Stretch- increase flexibility ** Reduces soreness ** Reduces soreness Important Components for ANY Activity

3. WARM UP INFORMATION Push Ups – Increase upper body strength. Strengthens the triceps and pectoral muscles. There is a slight increase in the biceps and back muscles however they are mainly stabilizing muscles in this exercise. Push Ups – Increase upper body strength. Strengthens the triceps and pectoral muscles. There is a slight increase in the biceps and back muscles however they are mainly stabilizing muscles in this exercise. Sit Ups – Increase abdominal strength which is important for protection of internal organs, helping and maintaining posture and preventing lower back injuries (abdominals and obliques). Sit Ups – Increase abdominal strength which is important for protection of internal organs, helping and maintaining posture and preventing lower back injuries (abdominals and obliques).

4. Core Strength The core of the body is comprised of several muscle groups from the pelvis to the shoulders. Having a strong core is essential to improving posture, preventing injuries, particularly back injuries and protecting internal organs. The core of the body is comprised of several muscle groups from the pelvis to the shoulders. Having a strong core is essential to improving posture, preventing injuries, particularly back injuries and protecting internal organs. The main core muscles we will focus on will be the abdominals, obliques and erector spinae (lower back) muscles. The main core muscles we will focus on will be the abdominals, obliques and erector spinae (lower back) muscles.

5. WARM UP INFORMATION Stretching – Important for increasing flexibility and increasing the range of motion and ease of movement. Greater flexibility decreases the chance of injury. Stretching – Important for increasing flexibility and increasing the range of motion and ease of movement. Greater flexibility decreases the chance of injury. Types of Stretches Types of Stretches –1. Static – Gradual lengthening of a muscle until it extends beyond its normal length. Muscles should be stretched to the point of discomfort and held for 10-20 seconds. –2. Active - Exercises performed without a partner. –3. Passive – Exercises performed with a partner. –4. Ballistic – Involves a bouncing motion when stretching and has a greater potential for injury. We do not do ballistic stretching because of the risk of injury.

6. WARM UP INFORMATION Various Stretches and Muscles Involved Quads – Quadriceps - Four (4) muscles in the front of the upper leg. Quads – Quadriceps - Four (4) muscles in the front of the upper leg. Hurdler Stretch – Hamstrings - Major muscles in the back of the upper leg. Hurdler Stretch – Hamstrings - Major muscles in the back of the upper leg. Butterflies/Budda – Upper and inner thigh area known as the groin area. Butterflies/Budda – Upper and inner thigh area known as the groin area. Calves – Gastrocnemius/Soleus - Muscle in the lower leg. Calves – Gastrocnemius/Soleus - Muscle in the lower leg. Hip Flexor – Hip Flexor is located in the upper thigh and hip area on the front of the body. Hip Flexor – Hip Flexor is located in the upper thigh and hip area on the front of the body. Pretzel/Twist – Lower back and gluteal. Pretzel/Twist – Lower back and gluteal. Arm Stretches – Triceps, three (3) muscles in the back of the upper arm. Deltoids, muscles located on the shoulder.Biceps - two (2) muscles in front of arm Arm Stretches – Triceps, three (3) muscles in the back of the upper arm. Deltoids, muscles located on the shoulder.Biceps - two (2) muscles in front of arm